Workout of the day

Ready to burn those legs? This workout mixes running and jump rope for a quick, high-intensity challenge.

The workout of the day consists of:

5 rounds for time of:

  • 400 meter Run
  • 50 Jump Ropes (Single Unders)
  • 10 Air Squats

Scaling

If you’re a beginner, scale the run to 200 meters, jump rope to 20 singles, and squats to 5 reps. If you’re intermediate, run 300 meters, do 40 jump ropes, and 7 squats. RX athletes, stick to the prescribed workout or scale up with double unders for jump rope.

No equipment

If you don’t have access to a jump rope, do 40 line hops (jumping side to side over an imaginary line). If you can’t run outside, run in place for the equivalent time or do 1 minute of high knees.

Warmup

3 rounds of:

  • 200 meter Run
  • 10 Leg Swings (each leg)
  • 10 Jumping Jacks

Then stretch each of the following for 30 seconds:

  • Calves stretch
  • Quads stretch (each leg)
  • Hamstrings stretch

Cooldown

3 rounds of:

  • 20 seconds of Downward Dog
  • 20 seconds of Pigeon Pose (each leg)
  • 20 seconds of Child’s Pose